Fitness

Fitness: Tuesday, November 19th, 2019

*Sweetwaters is doing their Annual Coat Drive and we’ve got a box at the gym. If you’ve got some old jackets there are plenty in need of them. You can read about this great event that is put on every year HERE **For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1) Every 2:00 x 10 sets: Odd – 250/225m Ski Erg + 50ft D-Ball Carry Even – 500/450m C2 Bike + 50ft Farmers Carry Partner up and share machines and even D-Ball/Kettlebells with someone. Scale distances so that you aren’t working loner than a minute…for Men…

Fitness: Monday, November 18th, 2019

*For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1a) 0:00 – 12:00 – Every 2:00 x 6 sets:  3 Pause Back Squats + 6 Back Squats Warm-up as needed. Start with a moderate amount of weight. Pause in the bottom for 2-3 seconds each rep for the first 3 reps, and then finish out the last 6 reps at normal tempo. Build as heavy as deemed fit. 1b) 13:00 – 21:00 – Every 2:00 x 4 sets: 10 Alternating Dead-Stop Front Rack Reverse Lunges Alternate reps for 5 on each side. Stop in the bottom for…

Fitness: Saturday, November 16th, 2019

*For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1a) 0:00 – 10:00 – Max Reps: 2 minutes Burpee Box Jumps 24/20 2 minutes Knees-up 2 minutes Dumbbell Front Rack Box Step-ups 25/15 @ 24/20 2 minutes Air Squats 2 minutes Dumbbell Push Press 25/15 Max Reps at each station. Scale movements/loading as needed. 1b) 10:00 – 15:00 – Active Recovery 5 minutes Machine Keep yourself moving but work to get your heart rate down and get yourself recovered for the next piece. 1c) 15:00 – 25:00 – Max Reps: 2 minutes Dumbbell Push Press 25/15 2 minutes Air…

Fitness: Friday, November 15th, 2019

*For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1) 21 minute EMOTM: 1 – 10 Double Kettlebell Deadlifts + 50ft Farmers Carry 2 – 5-10 Strict Chin-ups 3 – 20 seconds Banded Bent Over Row Hold Pick efforts that you’ll be able to maintain through the course of these sets. Ideally working as heavy as possible on the Deadlift and Carry. For the Bent Over Row hold, set a pair of pins at the bottom of the Pull-up rig, pull the appropriate size band across dependent on how much resistance you need. Grab the band, establish…

Thursday, November 14th, 2019

*For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM CrossFit Burn Programming/Concept Cardio Programming Will Only Be Posted In the Gym Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational…

Fitness: Wednesday, November 13th, 2019

*For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 5 Prone Snow Angels + 5 Dumbbell/Plate Cuban Presses + 5/side Abmat Sit-up + w/Single Arm Dumbbell Support Overhead Shoulder health work. Goal is not loading, but activation and quality of movement. https://www.youtube.com/watch?v=7u3dZ6hDExMVideo can’t be loaded because JavaScript is disabled: Wednesday Skill Work (https://www.youtube.com/watch?v=7u3dZ6hDExM) 1b) 15:00 – 23:00 – Every 2:00 x 4 sets: 15 Kettlebell Swings 35/26 + 5 Push Press Goal is to build to a heavy 5 Rep Push Press for the day. Hit the Swings…

Fitness: Tuesday, November 12th, 2019

*Week 5 Intramural Score Submissions HERE **For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1) 20 minute EMOTM: Odd – 30 seconds Hard Ski Erg Even – 30 seconds Hard Bike Erg – Standing If it’s busy, partner up with some and share machines. Hit these at paces that are hard, but maintainable. Try and match your calories/meters each round on each respective machine. 2) Every 5:00 x 2 sets: 125 Heavy Rope Single-unders 30 Ring Rows 30 Alternating Dumbbell Hang Power Snatch 35/25 30 Push-ups Scale as needed so you get around 1 minute rest the…

Fitness: Monday, November 11th, 2019

*Week 5 Intramural Score Submissions HERE **For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1a) 0:00 – 12:00 – Every 2:00 x 6 sets:  3 Pause Front Squats + 6 Front Squats Warm-up as needed. Start with a moderate amount of weight. Pause in the bottom for 2-3 seconds each rep for the first 3 reps, and then finish out the last 6 reps at normal tempo. Build as heavy as deemed fit. 1b) 13:00 – 21:00 – Every 1:00 x 8 sets: 2-3/side Single Leg Kettlebell Romanian Deadlift to Reverse Lunge Perform the 2-3 reps…

Fitness: Saturday, November 9th, 2019

*For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1) 5 rounds AQAP: 100 Heavy Rope Single-unders 25 Dumbbell Box Step-Overs 25/15 @ 24/20 15 Push-ups Scale as needed. Extra Work: 2) Medball Russian Twists: 6 x :20 ON/:40 OFF Max Reps. Focus on holding a nice piked position, feet pointed, knees straight. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=HNkcV5yq0xoVideo can’t be loaded because JavaScript is disabled: Annie Thorisdottir takes on Open workout 20.5 /// (https://www.youtube.com/watch?v=HNkcV5yq0xo)

Fitness: Friday, November 8th, 2019

*For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1) 20 minute EMOTM; 1 – 5 Deadlifts 2 – 10 Box Jumps + 10 Russian Swings Deadlifts start at a moderate weight and build as heavy as deemed fit. Box Jumps and Swings keep the height/weight fixed and use this to focus on Box Jump speed and posterior engagement on the Swing. 2) AQAP: 30 Ring Rows 50 Front Squats 45/35 1000m Row or Ski https://www.youtube.com/watch?v=B0lIgT5PHc8Video can’t be loaded because JavaScript is disabled: SkiErgTechnique | Learn How to Use the SkiErg | Concept2 (https://www.youtube.com/watch?v=B0lIgT5PHc8) Extra Work: 3) Handstand: 10…

Champlain Valley CrossFit 2019